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Insights and Training Tips from Tactical Arts

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Insights from the Tactical Arts Academy

How to get your First Pullup

How to get your First Pullup
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So you want to be able to do a pull-up. Great! We have a plan for you. The goal is to get 1 full range of motion pull-up with good form. Once you can do that we can set a new goal to do more.     Getting Started  Getting started, one of the best things you can do is make sure you are eating quality foods and, if appropriate, lose some body fat.  The lighter you are, the easier it will be to do a pull-up.  If you are currently too heavy to even attempt hanging from the pull-up bar, you can focus on strengthening your back.   Strengthen Your Back To strengthen your back, do 3 sets of 8 repetitions of bent over rows with a barbell or dumbbells.  Use a weight that is challenging but does not cause you to lose form.  Work your way up to usi...
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4330 Hits

Improving your Numbers with Ladders

Improving your Numbers with Ladders
This week we are getting everyone started using ladders in their training routines.  The purpose of this is to introduce a low impact way to improve the maximum number of consecutive repetitions you can do with exercises like pushups, pullups, dips, etc.  This week we will start everyone with pushups, but ladders work well for almost any bodyweight exercise. 1. First, you must determine the maximum number of pushups you can do with perfect form in one set.  This means full range of motion wherein your chest and hips touch the ground at the bottom and you lock out your elbows in the top position. Your elbows should be close to your sides and your body should remain rigid.  Do all the pushups without a break to test your max.  After a day or two of rest, you can star...
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  10924 Hits
10924 Hits

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